Magnesium may assist with prevention of weight gain in individuals with PCOS.[1] In this article, we explore the potential benefits of magnesium supplements for individuals with PCOS.
Magnesium has been shown to increase levels of dehydroepiandrogens (DHEA),[2] a hormone produced in the adrenal gland that supports the production of other hormones including testosterone and estrogen.[3]
Magnesium may also increase levels of luteinizing hormone (LH), a chemical messenger that plays an important role in regulating the menstrual cycle and supporting pregnancy.[4]
In another study, a magnesium supplement was shown to have no significant effect on hyperandrogenism (an excess of androgens, a type of sex hormone implicated in PCOS, hirsutism (excess of dark, coarse hair) or sleep quality.[5]
PCOS is associated with insulin resistance, whereby the body doesn’t respond as it should to the effects of insulin.[6] A number of studies have found that magnesium supplements can have a positive effect on insulin resistance.[7] Magnesium plays an essential role in glucose oxidation, the process through which glucose is converted into energy, and regulating insulin.[8],[9]
It has been theorized that elevated insulin levels contribute to magnesium deficiency.[10] Diets lacking sufficient fruits, vegetables or whole grains may not provide sufficient magnesium.[11] In addition, diets with high levels of protein, oxalic acid (found in spinach and chard) or phytic acid (found in seeds and grains) may affect the absorption of magnesium as can certain medications.[12]
There are a variety of forms of magnesium that can be taken as a supplement with magnesium glycinate and magnesium orotate being popular for metabolic and heart health.[13] Some forms of magnesium have an unpleasant taste, can be hard on the stomach and / or have a laxative effect.[14]
In addition to helping with insulin resistance, magnesium supplements can have other health benefits including:[15]
Decreased blood pressure, with related decrease in risk for heart disease and stroke;
Promoting bone health;
Reduced frequency of migraines;
Improved exercise performance;
Decreased anxiety and depression;
Reduced inflammation and pain; and
Reduced symptoms of premenstrual syndrome (PMS).
It is important to remember that, when taken in large amounts (>350mg daily), magnesium could start to build up in the body with the risk of serious side effects.[16]
Reviewed by Dr. K, one of Neuraura’s friends and trusted advisors.
Sources
[1] https://pubmed.ncbi.nlm.nih.gov/31960275/
[2] https://pubmed.ncbi.nlm.nih.gov/31960275/
[3] https://www.mayoclinic.org/drugs-supplements-dhea/art-20364199
[4] https://my.clevelandclinic.org/health/body/22255-luteinizing-hormone
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9798963/
[6] https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/expert-answers/hyperinsulinemia/faq-20058488
[7] https://pubmed.ncbi.nlm.nih.gov/28526383/
[8] https://www.theindependentpharmacy.co.uk/weight-loss/guides/the-benefits-of-magnesium-and-other-vitamins-on-weight-loss
[9] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7478262/
[10] https://www.verywellhealth.com/pcos-and-magnesium-4145000#citation-3
[11] https://www.verywellhealth.com/pcos-and-magnesium-4145000#citation-3
[12] https://www.verywellhealth.com/pcos-and-magnesium-4145000#citation-3
[13] https://www.healthline.com/nutrition/magnesium-types#10.-Magnesium-orotate
[14] https://www.healthline.com/nutrition/magnesium-types#10.-Magnesium-orotate
[15] https://www.healthline.com/health/diabetes/magnesium-and-diabetes#benefits
[16] https://www.webmd.com/vitamins/ai/ingredientmono-998/magnesium
Treatments – Supplements